Drink at least 8-10 glasses of water a day
Eat 3 regular meals each day - these should be evenly sized, evenly spaced and eaten at about the same time every day. Eat snacks such as fruit between meals
Choose carbohydrates and starch from the low glycemic index foods list. Eat high fibre, starchy carbohydrates at each meal.
Limit your intake of refined sugar
Limit your intake of saturated (animal) fats, eg butter, lard - rather eat polyunsaturated (sunflower) or mono-unsaturated (olive oil, canola oil) fats. Choose lean cuts of meat.
Have moderate helpings of meat, fish, eggs, cheese.
Eat at least 5 servings of fresh fruit and vegetables daily.
Keep alcohol consumption to a minimum. If you do drink alcohol, choose spirits and dry wine over beer and sweeter drinks. Drink alcohol with meals.
Fruit juice must be consumed sparingly, preferably with meals and diluted 2:1 with water.
Use salt and salty foods sparingly - rather replace with herbs and spices
Limit intake of fried foods - rather steam, boil, grill and bake foods without adding extra fat.
Supplement your vitamin C intake and use an antioxidant and multi vitamin
